Cable Pull Through
Auto DetectedA hip-hinge exercise using a cable machine that targets the glutes and hamstrings for posterior chain strength and improved hip mechanics; serves as a lower-back-friendly alternative to deadlifts.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Adductors
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Attach a rope to the low pulley of a cable machine and select a moderate weight. Stand facing away, straddle the rope, grab it between your legs with straight arms, and step forward to create tension with a neutral spine and engaged core.
- Push hips back to hinge forward, keeping knees slightly bent and shins vertical.
- Lower torso until nearly parallel to floor, feeling stretch in glutes and hamstrings.
- Drive hips forward through heels to extend fully.
- Squeeze glutes at top without arching back.
- Repeat, maintaining straight arms and neutral spine.
Coaching Tips
Form Cues
- Hinge from hips, not squat.
- Keep spine neutral.
- Drive through heels.
- Squeeze glutes at top.
- Arms straight as levers.
Breathing
Inhale as you hinge forward; exhale as you extend your hips and squeeze your glutes.
Tempo
3-0-1
Range of Motion
Hinge until torso is nearly parallel to floor with neutral spine; extend hips fully without hyperextending the lower back.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Use light weight to master form.
- Maintain neutral spine to prevent strain.
- Engage core for stability.
- Stop if you feel lower back discomfort.
Spotting
Spotting not required; use machine's safety features if needed.
Common Mistakes
- Rounding the back during hinge.
- Excessive knee bend turning it into a squat.
- Swinging or using momentum.
- Overextending back at top.
- Poor core engagement leading to instability.
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip mobility for hinge
- Ankle dorsiflexion for stable stance
Build Up First
- Mastery of basic hip hinge pattern
- Familiarity with deadlift mechanics
Also known as
Rope Pull Through, Glute Cable Pull Through
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